Posts Tagged ‘weight lifting’

Body Beast is on sale now in August and it is hot, hot hot. I got amazing results with this workout program and I’m in love. Body Beast is just amazing, fun, works and a program I am going to stick with for a long time to come. The fact the Body Beast is on sale in August makes it all that better for those of you who have thought about going for it. You get the workout program, the amazing Shakeology, free shipping and membership to the Team Beachbody Club with a deep discount this month. Body Beast will get you gaining muscle if you want, leaning up if you want, losing fat, and just looking great. Whatever your goals, Body Beast will make it happen. Guys can get big, ladies can get lean with muscle and anyone can lose that unwanted fat. I sure did.

I decided after my Beachbody Success Club trip to DisneyWorld that it was time for a brand new workout program and though this new program Body Beast was the one for me. I used to go the gym and lift weights and I heard it was like your traditional gym workouts. Back and Bi, Chest and Tri, Shoulders, Legs, etc. I thought how great is this, I can do my normal gym workout in my house and gain some serious muscle if I want. As a female I was not interested in getting huge but I know from my past gym experience that I could lean out and gain muscle so I knew that Body Beast would work for me.

The Program

The program itself is 90 days long and has three different phases. The phases are Build, Bulk and Beast.

Build Phase – 3 weeks – 6 on, 1 off

Bulk Phase – 6 weeks – 6 on, 1 off

Beast Phase – 3 weeks – 6 on, 1 off

I loved every bit of Body Beast and got the most amazing results from it. All of the workouts are less than 50 minutes and some of them closer to 30 minutes.

A Glimpse

Build Phase

The workouts in this phase are longer, close to 50 minutes and you will mix up body parts as you can see below. You will start getting used to doing drop sets and single sets and learning the foundations about how this program is going to work for you. You will learn that leg day is a killer and that you will be walking funny for a couple days afterwards. Ouch! This is the round where you will eat big, gain weight and learn to love lifting.

Chest/Tri

Back/Bi

Legs

Shoulders

Cardio/Abs

They are all really great workouts with a fast face that go by really quickly. The guys in the video are all really cute too so that makes it all better. This is a great video for men as well as women so ladies, don’t be intimidated by the HUGE men working out. This is for you too.

The way Sagi, the trainer in this video, does these workouts is he has you do Super Sets, Giant Sets, Single Sets, Progressive Sets, Drop Sets, Tempo Sets…all this stuff that I hadn’t even heard of before but I’m getting it now. It is pretty cool. He will start you out with a lighter weight doing 15 reps, then have you increase your weight for 12 reps, then increase again for 8 reps and then drop your weight for another 8 reps. This is not for all the sets but happens very frequently. It is a great way to build muscle It makes you feel great! Again, this isn’t for everything but quite common throughout the workouts.

Bulk Phase

In the Bulk Phase the workout are all really short, close to 30 minutes but they are harder and faster. The workouts in this phase consist of Chest, Legs, Arms, Back, Shoulders and then you still get in Cardio/Abs. You will then get to do some new stuff like progressive sets and drop sets which may be new to you but they are really fun and a nice change of pace.

The one thing that is interesting about this round is that it moves very fast, remember how I said most workouts are about 30 minutes? What this means is that you have to be able to change your weights FAST! If you have adjustable weights like I do, I have the Bowflex SelecTechs then you will just have to get used to changing them super quick. If you have seperate dumbbells it may be easier for you to just grab the next dumbbell but I know for me it is easier to just have the adjustable ones vs a weight set.

Beast Phase

This last phase is where you will start to cut your calories so you can “cut”. You will incorporate the Bulk and Build workouts together in this phase. This is really when you start to see things happening. This is your cutting phase so those of you worried about some of that weight gain need not worry because it gets cut here. The calories you added in the first phases are cut a lot in this phase so your muscles really start showing in this last round.

My Results

The Nutrition

Nutrition is a HUGE part of this program which is great. You all know you have to eat in order to progress in your fitness goals and this program is no different. In order to gain muscle you have to eat and it is not a bad thing. The nutrition plan is very simple to follow and it is laid out quite easily. The guide wants me to take in approximately 2000 calories a day which is very difficult for me, I am actually still trying to work up to it. I am not used to that much. Everything I eat is completely natural and clean, absolutely nothing processed at all! I am not afraid of gaining a bit of weight in this phase of the program because I know I will lose it in the next phases. That is the point. You gain so you can cut and lean out. Some people are concerned with this but I have seen such amazing results with Body Beast that I am not worried at all. You have to give this 100% pure commitment if you want the results and I do.

The Supplements

Speaking of pure commitment to this program, the other thing I am not skimping on are the supplements. The Body Beast program and Sagi recommend four supplements for this program, all which can safely be used by women, I know some women are concerned about them. There is no issue whatsoever. I did my research because I was worried too. The supplements are wonderful and work great. They are as follows:

Beachbody Hardcore Base Shake is formulated to help maximize new muscle growth and reduce muscle breakdown—at the same time.

Again, ladies do not worry! These shakes that you will make with these supplements are part of the nutrition plan and are important to you getting the results you want. I love them and highly recommend giving them a go. Remember that Beachbody knows what they are doing and work with trainers who know the ins and outs of this stuff so if it didn’t work they wouldn’t include it as part of the program.

Challenge Group

If you are worried about not having support or motivation throughout this program do not worry. We have a great group you can join that has a whole bunch of folks all doing Body Beast. You are welcome to join in the fun. There are both men and women in this group so you can get advice from both folks. It is nice to have a group to work with and people at all phases of the program. Some have even done one or two rounds so they are very helpful for us newbies. As always, we offerfree fitness coaching so if you have any questions about anything feel free to create your free account and send us an email. We are always happy to hear from you.

READY, SET GO….

So what are you waiting for? I am having the most fun ever with this program. I think it is really my favorite Beachbody program ever. Join me!

The Beast Challenge Pack with Shakeology includes the following:

The Body Beast workout program $89.95

Shakeology Home Direct $129.95

Bonus workout $19.95

30-day trial membership in the Team Beachbody VIP Club $11.96

If you purchase it separately it adds up to $251.81 (Plus Shipping)

The Body Beast Challenge Pack: $180.00 (Free Shipping) – For the month of August it is $160 (FREE Shipping)

Total Savings of over $90

Click the banner below to order and get more info about the Beast Shakeology Challenge Pack!

Beachbody has teamed up with Les Mills to offer you PUMP, based on BodyPUMP. This workout will be coming to YOU as a workout program at home!

Beachbody and Les Mills International have teamed up to develop the exciting LES MILLS PUMP workout, the first comprehensive at-home DVD fitness program based on the globally famous BODYPUMP® gym classes.

What is Les Mills PUMP?

Quite simply, it’s the world’s fastest way to get in shape. The LES MILLS PUMP workout is a barbell-based rapid weight loss and accelerated strength-training program that incinerates calories to give you the ultimate tight, toned, lean body. If you want flat abs, lean legs, sculpted arms, and tight buns, then LES MILLS PUMP is for you.

How does Les Mills PUMP Work?

Great bodies aren’t born, they’re engineered. How? With THE REP EFFECT™, which uses lighter weights at a higher rate of repetition so you burn up to 1,000 calories per workout and get leaner—faster. Unlike typical strength workouts that use heavy weights and bulk you up, LES MILLS PUMP helps you get lean, strong, and sculpted using high-repetition resistance training. You push your muscles to fatigue by changing the tempo, position, and speed of your movements, all while hitting your target heart rate zone. So in every LES MILLS PUMP workout, you’re breaking down more fat reserves, targeting more muscle fibers, and blasting more calories than you ever could lifting heavy weights.

Les Mills PUMP Base Kit includes:

7 DVDs

Lean, Strong, & Unstoppable Fitness Guide

Get Lean Nutrition Guide

Barbell that breaks down for easy storage

Barbell safety clips (holds the weights on and makes it easy to quickly change weights)

Pump and Burn: Can you say fat-burning? That’s what you’ll be doing in this strength and conditioning routine! (30 min)

Pump and Shred: Improve your body in a big way with shoulder training and lunges as you get into the The PUMP Rep Effect. You’ll be shaking up those fat stores like never before! (45 min)

Pump Revolution: Body transformation happens through toning, strength, and endurance. With exercises like cardio kick-ups, your body will be forever changed for the better. (55 min)

Pump Extreme: Here’s where you’ll experience the true power of Les Mills Pump! With isolating plate work and “bottom half” moves (you know what I am talking about BodyPump fans), the focus is on strength and intensity. (55 min)

Flow: No workout is complete without the benefits of relaxing the body, staying strong, and flexible. Designed to target the muscles used in Les Mills workouts, these yoga moves will help build a good foundation. (20 min)

Hard Core Abs: We all want a strong core! Not only will you get better defined abs but a strong core will help you improve in your other workout routines. (20 min)

Les Mills Core – FREE bonus Team Beachbody exclusive: Your core is the foundation of your body. You’ll be building an even stronger one by strengthening your abs and back. (20 min)

Men are bigger and have more muscle than women. Why? Could it possibly be due to a certain hormone called testosterone? Yes. Men are genetically engineered, made, designed to have a higher percentage of muscle and less fat. Why would this matter? Because these factors keep men fit and allow them to eat more calories.

Women, not having hardly close to the amount of testosterone as men have, and for good reason, need to build more muscle and get their engine revving by picking up some weights, start pumping and get moving. Women will increase their muscle mass and decrease stored fat by doing strength training a minimum of two times a week.

Benefits of strength training, for both men and women, is building muscle mass and it will help burn more calories. Strength training will also prevent osteoporosis by strengthening the bones. Strengthening of the bones is particularly important to women, because women are more apt than men are to having osteoporosis.

Women tend to gain their weight below the waist (think hips and thighs) “pear shaped”, while men tend to gain weight in the middle (oh those dang “beer bellies”) “apple shaped”. Seeing as most fat is deposited in these specific areas of men and women, the most concern comes from the fat stored in the belly, due to this causing a higher risk for developing heart disease.

On average men have faster metabolisms than women. Men have higher amounts of lean body mass (aka muscle) than women. Due to this lean body mass, the metabolism rate is determined and a body burns more calories due to this lean body mass. More muscle = higher metabolism. Research shows that on average “the metabolism of a man is 5 to 10 percent higher than that of a woman of the same weight and height.”

On average, women tend to be physically less active than men. The American Journal of Physiology found that women burn an average of 16% fewer daily calories than men. A women’s resting metabolic rate was 6% lower than a man’s and the calories burned during physical activity were 37% lower for a woman than that of a man.

Here is the skinny, eat right and keep moving. A majority of men will surpass women in weight loss even if they are on the same workout regime (program), but women should not be discouraged with the efforts they are giving towards their weight loss goals because people are different and the dedication you put forth in your program will have positive results for you in the end.

Some people don’t want to look like the Incredible Hulk or like Arnold Schwarzenegger (pre extra marital affair days), but they want to have good cardio and some definition of muscle tone without the bulk. (Think spin coach and aerobic instructor). There are some who want to look lean, but still have muscle mass, “being cut” by definition. (Think tri-athlete).So, I am hopefully going to be able to address both body goals. If you want to be a lean “look I have muscles and no underarm flab” machine, then find something you will enjoy doing again and again. Swimming (not wading in the pool), biking riding at a moderate pace to include hills on a road bike for about 15-20 miles, hiking at a moderate pace at a minimal to steady climb for about 1-2 hours, running at a moderate pace at about 4.5 miles/hour for 3 miles. Work your way up slowly in being able to do the activity for longer intervals and push yourself, not to the point of exhaustion, but to accomplishing the goal you set for yourself that day. Never doubt how well your body can do when you push yourself and know you can do it. If you like a lot of variation then try joining an aerobics class, spin class, kick boxing and my current favorite craze the Insanity program and P90X. With the proper diet and nutrition, your energy level, cardio and lean muscle definition will develop. Also, do the workouts consistently for at least 4-5 days a week. Hey, maybe even 6 days and rest on the 7th day because even Jesus needed a break.Remember 3 things: Strength training, cardio exercise and eating well (often and have proteins).For those who want to look lean, yet have those ripped abs and chiseled muscles, I would still recommend doing Insanity and P90X. If working out in your home is not for you, then hit the road running or biking, whichever you prefer. Then it is time to hit the weights. You want to be “cut”, well then don’t do less weight and more reps (like the ones who just want lean muscle). You have to raise the weight and do a minimum of 12-15 reps and 3 sets. If you are striving for the “no neck, barrel chest, tree trunk legs” then go for max weight with minimal reps (probably 4-5 reps) and 3-4 sets. Once you lean yourself down, you will want to “define” yourself with weight training, but also realize that you will need to make it up in calories if you plan on lifting a lot. It will depend on your weight, but for a guy, a 2,500-3,500 calorie consumption might help in the “bulking” and “cutting” process of muscle building. Still keep in mind to do the cardio portion of your exercise regime. What you put into your body will result in the effort you put out. Eating like a slug makes you feel like a slug. So remember no matter what healthy body you choose to have, keep it healthy, simple, active and always push it to do better for you.